Jump to content

Shaping the body; adjusting the mind


jaja

Recommended Posts

  • Banded ankle distractions
    • I increased the tension even more and this resulted in interesting sensations
  • Ankle stretching
  • Active squat
  • Active tailor pose
    • I noticed I was also activating my lower back, not just my glutes when I was pushing down the knees
  • Like 2
Link to comment
Share on other sites

  • Step ups: 4x8
  • Goblet squats: 3x16x20kg
  • Kettlebell swings: 2x20x16kg
  • Banded ankle distractions
  • Ankle stretching
    • Left ankle is improving fast, the right one not so much. I still feel interesting sensations there, though
  • Active squat
  • Active tailor pose
  • Passive back bend on baby whale
  • Like 2
Link to comment
Share on other sites

Last week I had a fever for a couple of days. Not the best year to get sick, so I got tested for COVID19. Luckily I resulted negative and within a couple of days I was ok again. Nonetheless, I suspended my training to not rush recovery. (See? I'm learning something!)

Yesterday evening I did a gentle squat mobilization routine.

Today:

  • Chin-ups 10 minutes: 32 reps
  • Ring dips: 1x9 + 1x8 + 1x8 + 1x8
  • Diamond push-ups: 3x12
  • Ring rows: 3x12
  • Standing single leg lifts: 3x10s
  • Jefferson curls: 3x12x16kg

Overall I'm happy, considering I've been sick.

  • Like 2
Link to comment
Share on other sites

Bad weather, but I trained nonetheless.

  • Chin-ups 10 minutes: 36 reps
  • Ring dips: 1x9 + 1x9 + 1x7 + 1x8
  • Diamond push-ups: 3x12
  • Ring rows: 3x12
  • Standing single leg lifts: 3x10s
  • Jefferson curls: 3x12x16kg
  • Like 1
Link to comment
Share on other sites

  • Warm-up
  • Chin-ups: 5x4x3,7kg + 5x1x3,7kg
  • Pike press: 5x6
  • Ring push-ups: 4x6
  • Kettlebell one arm rows: 4x10x16kg
  • Face pulls: 2x10
  • Standing single leg lifts: 5x3x10s
  • Jefferson Curls: 5x10x20kg

Added colors to signal which exercises are part of a superset.

  • Like 3
Link to comment
Share on other sites

  • Warm-up
  • Ankle circles
  • Step-ups: 4x5x16kg
  • Kettlebell Swings: 3x15x20kg
  • Hindu squat: 2x20
  • Plantar fascia massage
  • Banded ankle distractions: 2x30
  • Ankle stretching: 5x5
    • Right ankle: ~7,3cm -> ~10cm ; Left ankle: ~9,6cm -> ~14cm
    • Worse than last time, overall. Was able to soften significantly the sensation in front of my left ankle, though. Maybe because of the plantar fascia work.
       
  • Goblet active squat: 5x10x16kg
  • Active tailor pose: 5x5

 

 

  • Like 2
Link to comment
Share on other sites

  • Warm-up
  • Chin-ups: 4x5x3,7kg + 1x4x3,7kg
  • Pike press: 5x6
  • Ring push-ups: 4x8
  • Kettlebell one arm rows: 3x10x20kg 1x7x20kg
    • Here I made a mess. I used the 20kg kb, so in the last set I performed only 7 reps
  • Face pulls: 2x10
  • Like 1
Link to comment
Share on other sites

On 2/9/2021 at 7:57 AM, jaja said:

I regularly send Fred videos to form check, so I'm as good as I can get!

The good Dr Beck knows what he's going, for sure!

  • Like 2
Link to comment
Share on other sites

  • Warm-up
  • Ankle circles
  • Step-ups: 4x6x16kg
  • Kettlebell Swings: 3x16x20kg
  • Hindu squat: 2x25
  • Plantar fascia massage
  • Banded ankle distractions: 2x30
  • Ankle stretching: 5x5
    • Right: 8,4cm -> 10cm - Left: 11,2cm -> 12,8cm; stiff, today.
  • Goblet active squat: 5x10x16kg
  • Active tailor pose: 5x5
  • Like 2
Link to comment
Share on other sites

  • Warm-up
  • Chin-ups: 5x5x3,7kg
  • Pike press: 5x7
    • Still trying to get the exercise just right. I'm not quite there, yet.
  • Ring push-ups: 4x8
  • Kettlebell one arm rows: 4x12x16kg
  • Face pulls: 2x10
  • Standing single leg lifts: 5x3x10s
  • Jefferson Curls: 5x10x20kg
  • Like 2
Link to comment
Share on other sites

Warm-up

Ankle circles

Step-ups: 4x6x16kg

Kettlebell Swings: 3x20x20kg

Hindu squat: 2x25

Plantar fascia massage

Banded ankle distractions: 1x30

Ankle stretching: 4x5

Goblet active squat: 4x10x16kg

  • Like 1
Link to comment
Share on other sites

  • Warm-up
  • Chin-ups: 5x5x3,7kg
    • Odd heartbeat after the 4th set of chins. Took quite a bit for it to return regular.
  • Pike press: 5x7
  • Ring push-ups: 4x9
  • Kettlebell one arm rows: 4x13x16kg
  • Face pulls: 2x10
  • Standing single leg lifts: 5x3x10s
  • Jefferson Curls: 5x10x20kg

Training after lunch is never optimal, I felt fatigue today. However, there were improvements.Let's hope that heartbeat thing is nothing to worry about.

  • Like 1
Link to comment
Share on other sites

  • Banded ankle distractions
  • Plantar fascia massage
  • Wall HF stretch
  • Wall quad stretch
  • Passive back bend on baby whale
  • Wall pec minor stretch

It's been a while since I performed those stretches. My muscle are definitely tight, but I expected the situation to be worse.

  • Like 2
Link to comment
Share on other sites

  • Warm-up
  • Ankle circles
  • Step-ups: 4x8x16kg
    • I hurt myself in a stupid stupid way. I must have contracted my muscles in a wrong way during the step-ups. Now my mid back is aching

  • Kettlebell Swings: 3x21x20kg
  • Hindu squat: 2x30
  • Plantar fascia massage
  • Banded ankle distractions: 2x30
  • Ankle stretching: 5x5
    • Right: ~7,5cm -> ~9cm ; Left: ~11,7cm -> ~12,8cm

  • Goblet active squat: 5x10x16kg
  • Active tailor pose: 5x5
  • Lumbar stretch
  • Scalenes stretch
  • Like 2
Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
×
×
  • Create New...